Morning. That way you get it done and you can enjoy the post-ride feeling for the rest of the day. Also, there’s no time for the distractions of the day to postpone or eliminate your workout.
– Shonny Vanlandingham, Pro Team Luna Chix on 10/29/2009
If you’re just out there to have fun, then it’s best to ride with the people you like, whether they’re fast or slow. If they’re slower and you want to get a bit more of a workout, then take a lot of pulls (ride in front). But if you want to get more fit or you’re preparing for a race, try to ride with faster people, even if they’re annoying.
It’s a workout where you do one activity directly after the other; preferably in the order you will be racing it. The most common one is the bike to run brick. Training this way one to two times a week closer to your race will help your legs make that transition easier on your legs race day!
• Spare tube (or two, depending on weather and how long your ride is)
• Tire levers
• CO2 or small pump – some way to inflate the air in your tires
• Mini Tool (to make on the fly saddle and brake adjustments)
• Small first aid kit
• Patch kit (for when you’re out of tubes and need to get home!)
• Copy of your driver’s license
• Extra cash
Think both carbs and calories. You will need 30-60 grams of carbs per hour while riding, depending on your weight and pace. This can be in the form of solid food (like Clif Bars) and/or liquid calories (like Clif Shots, LUNA Sport Moons, or LUNA Sport Electrolyte drink). Be sure to eat/drink calories before you are hungry! Once you are hungry, it may be too late to easily recover mid-ride. Drink before you start, and before you are thirsty during the ride.
